Raw Onions
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 14.94 g | 5% |
| Net Carbohydrates | 12.22 g | 5% |
| Sugars | 6.78 g | 19% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 2.72 g | 10% |
| Protein | 1.76 g | 4% |
| Total Fat | 0.16 g | 0% |
| Saturated Fat | 0.07 g | 0% |
| Monounsaturated Fat | 0.02 g | - |
| Polyunsaturated Fat | 0.03 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0.13 mcg | 0% |
| Vitamin C | 11.84 mg | 13% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 6.4 mg | 0% |
| Potassium | 233.6 mg | 5% |
| Calcium | 36.8 mg | 3% |
| Magnesium | 16 mg | 4% |
| Iron | 0.34 mg | 2% |
| Zinc | 0.27 mg | 2% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
13%
Vitamin D
0%
Vitamin E
0.2%
Vitamin K
0.5%
Vitamin B1
6%
Vitamin B2
3%
Vitamin B3
1%
Vitamin B5
4%
Vitamin B6
11%
Vitamin B7
-
Vitamin B9
8%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
2%
Magnesium
4%
Phosphorus
4%
Potassium
5%
Sodium
0.3%
Zinc
2%
Copper
7%
Manganese
9%
Selenium
1%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
1%
Isoleucine
2%
Valine
2%
Lysine
2%
Tryptophan
6%
Threonine
2%
Phenylalanine
3%
Methionine
0.5%
Histidine
2%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 64 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
10 min
Jogging
9 min
Cycling
9 min
Walking
16 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Onions are recognized as a functional food rich in antioxidants, particularly quercetin and other flavonoids, which observational evidence suggests contribute to cardiovascular health. They also provide beneficial organosulfur compounds and fructans, which may support cell protection, DNA repair, and gut health, according to WebMD and USDA ARS.
1. Onions With a Nutritional--Not Pungent--Punch : Usda Ars
Source: USDA ARS
Summary: Onions are the subject of Agricultural Research Service efforts to enhance their heart-healthy compounds, antioxidants, and soluble fiber, with scientists identifying genes linked to beneficial fructan and sucrose accumulation.
2. 6 Foods High in Quercetin and Why You Need It
Source: WebMD
Summary: Onions, particularly red and yellow varieties, are highlighted as a primary dietary source of quercetin, a powerful antioxidant and flavonoid linked to cardiovascular support, improved brain health, and anti-cancer effects.
Read More: https://www.webmd.com/diet/foods-high-in-quercetin
3. 7 Foods High in Sulfur and Why You Need It
Source: WebMD
Summary: Onions are identified as a main dietary source of sulfur, a crucial mineral for DNA repair, cell protection, and the formation of amino acids essential for protein synthesis in skin, hair, and nails.
4. 6 Health Benefits of Onions
Source: Cleveland Clinic
Summary: Onions offer numerous health benefits, including antioxidant and anti-inflammatory effects from flavonoids like quercetin and anthocyanins, potential anti-cancer properties from organosulfur compounds, cardiovascular support through blood-thinning abilities, bone health benefits, antibacterial action, and gut health promotion from prebiotics and fiber.
Read More: https://health.clevelandclinic.org/are-onions-good-for-you
